fbpx

Recipes Archives - Fitness Inside Out

zucchini-slice.jpg

Having a healthy slice on the run is great on those busy days. When I am busy and don’t have time to sit down and eat my go to food to pack in my bag is a healthy slice. I have various ones in my recipe repator with eggs cheese as base and bacon, but I found one that has the super foods Zucchini, Kale and quinoa you should try. This is a great vegetarian option for the whole family.

Healthy Zucchini Super Food Slice

Source: Taste.com.au

2 teaspoons olive oil
1 brown onion, finely chopped
2 garlic cloves, crushed
2 carrots, trimmed, coarsely grated
150g chopped kale
8 eggs
85g (1/3 cup) reduced-fat ricotta cheese
3 zucchini, finely grated, squeezed of excess moisture
2 tablespoons chopped fresh continental parsley
150g (1 cup) cooked quinoa
200g grape tomatoes, halved

 

For other recipes you might like to try click here

 


Hot-Cross-buns.jpg

Jasmine Waheed

Photo by Jasmine Waheed on Unsplash

 

Easter celebration food like many other occasions throughout the year food plays a major part in the event. Traditionally Easter Sunday marks the end of lent, a period of traditionally 40 days of fasting. In these modern times people choose to give up a favourite food instead. My thoughts would be why not consider giving up alcohol, sugar or smoking for 40 days, these being the biggest contributors to new lifestyle diseases.

But I digress, this article is about Easter Celebration Food. Eggs symbolise rebirth and new life at Easter. Chocolate now is commonly associated with Easter with the first chocolate egg dating back to the early 1800s. When choosing your Easter Eggs this year, go for the highest quality and dark chocolate if available. You will find they are lower in fat than the compound chocolate eggs.

Hot Cross Buns are small spiced buns made with currants or raisins and other dried fruits, marked with a cross on top. These are traditionally eaten on Good Friday. This Easter why not have go in making your own hot cross buns. Try using wholemeal flour as a healthy alternative or limit to just one of these tasty treats.

Try this recipe from  www.recipetineats.com

 

Roast Lamb is a popular choice for many people especially the Greeks on Easter Sunday.  The tradition of eating roast lamb at Easter comes from the Jewish celebration of Passover, which comes around the same time. Lamb is a great source of protein but can be high in fat so when choosing your lamb consider lamb back strap as it has little or no fat. But if you need to serve a large family the leg of lamb may be the better option. When cooking your leg cook the lamb on a wire rack this will help the fat run off.

Try this Greek Slow Roasted Leg of Lamb from www.recipetineats.com

Have a Happy Easter!


Main-Meal-Salad.jpg

When trying to lose weight a Main Meal Salad is a great way to reduce your daily calorie intake. A salad filled with a low fat protein will fill you up after a busy day at work or lunch after a morning workout.  No need to go for the carbohydrates like bread or cooked potatoes, just add 2 types of protein such as chicken breast and feta along with plenty of vegetables and you will feel satisfied.

We have found a great salad that is simple to prepare using a Hot Roast chicken as your protein and a colourful amount of fresh veggies and salad. And best of all keeping to 500 calories.

Try it and tell us what you think.

Greek Style Roast Chicken Salad

Source: Taste.com.au

 

Don’t like Chicken try this Salmon dish.

 


Scrambled-egg.jpg

I cook this recipe, or variations of it, every Sunday in order to set myself up with a swift, delicious, healthy, hot, gluten free breakfast option. For me, it’s because I am up to be at work by 6am or earlier, however I’m sure every busy person could use some extra time and a clever plan to start the each weekday on the front foot.

Ingredients:

Thinly sliced or diced: 1 large tomato   / 1 red onion/   6 large mushrooms/   1 red capsicum

Coarsely Grated: 1 large zucchini

Optional Extra:   ham or bacon pieces or finely chopped leftover meat

Plus: Olive oil  / Moroccan spice or mixed herbs/ 10 eggs

 

Method

  • Prepare all vegetables.
  • Heat a large fry pan on high.
  • Add a splash of olive oil and coat all of the pan’s surface.
  • Add all vegetables (and meat if chosen).
  • Sprinkle Moroccan spice according to taste (this already contains salt).
  • If mixed herbs are preferred, then also add salt and pepper according to taste.
  • Stir occasionally to ensure even cooking of all.
  • Whilst cooking, crack eggs into a large bowl to ensure easy stirring without spills
  • Mix eggs. I use a hand whisker to make life easy for myself.
  • When vegetables are cooked through and the juices are minimal, it is time to add the egg mixture
  • Add the eggs over the vegetable mixture.
  • Stir through the vegetables so all are thoroughly combined.
  • Turn heat down to medium.
  • Stir occasionally or flip portions to ensure even cooking.
  • Once cooked through, serve into 5 – 6 even portioned bowls or containers.
  • Once cooled, place into the fridge.
  • At the time of eating, 1 minute or so should be ample to heat your omelette in the microwave.

Enjoy!

By Veena Gollop
Fitness Inside Out Licensee


Fish-boats.jpg

This is a quick and easy way to put a healthy meal on the table. 20 – 30 minutes is all you need. It’s my current favourite option and provides a fresh change from traditional lemon based sauces.

Being a household of 2, I cook this volume so that we have 2 lots of leftovers for lunches during the week, or another quick dinner for both of us. So much cheaper, healthier and tastier than takeaway.

Just like any fish boat creation, take this fish boat to a barbeque that’s BYO meat and you’ll be the envy of all and eating like royalty.

Ingredients:

4 portions of Salmon – I use the pre-cut portions in the frozen section on Aldi. These tend to be 5cm cross cuts. Having said that, any fish will perform beautifully, so use what you have close at hand.

Sweet Chilli Sauce

Soy Sauce

1 bunch of continental parsley

Olive oil spray

 

Method:

  • Pre heat oven to 180’C
  • On an oven tray, place a piece of foil longer than the length of the fish fillet.Repeat going across the tray to allowing excess over the sides.
  • Spray foil with olive oil
  • Place fish on the foil
  • Pour a generous drizzle of Sweet Chilli Sauce onto the fish
  • Pour a quick splash of Soy Sauce over the fish
  • Roughly chop the parsley and place all of it on top of the fish. Remember that although it looks like a lot, it will reduce during cooking.
  • Fold in the edges of the foil to create a ‘boat’. I fold the foil length wise first, then fold in the ends. The edges should be tightly folded to seal in moisture, leaving space for some air above the fish
  • Cook for 15-20 minutes. Cooking in this way means your fish will remain moist, so don’t worry about over cooking it. If unsure, you can check it by taking a peek inside the boat, but be careful of escaping steam.
  • Serve with a salad or assorted steam vegetables, drizzling any of the excess sauce over your meal.

Enjoy!

Veena Gollop
Fitness Inside Out Licensee